12 sets of:
2 P. Snatches
start @ first weight after empty bar and work up by feel
15min to work through:
20-30sec. HS-hold var.
6-10 tempo ring rows @ 1120
10-20sec. L-sit
6-10 tempo push ups @ 3210
60sec. of gymnastics swim
Snatch warm up for the whole group
Every 2min for 12min (6 sets):
pause Snatch (2sec. hold at knee) + Hang Snatch (just below knee)
@ 70-85%
3 sets of:
12 walking lunges (DB´s in hands - heavy!)
rest 90sec. between legs
- 2 warm up sets of 12 reps with increasing weights, then go heavy for all 3 sets! -
4 sets of:
ME seated banded (red or blue) leg curls
rest 30sec.
5 sets of:
20m single arm Farmers carry (each arm - heavy!)
YGIG with a partner